Alimentos para aliviar las olas de calor en la menopausia

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La menopausia es el momento de la vida de una mujer cuando deja de menstruar. Por lo general ocurre naturalmente, con mayor frecuencia después de los 45 años de edad, y tiene una serie de síntomas. Hoy veremos cómo podemos aliviar las olas de calor de la dieta.

La menopausia ocurre porque los ovarios de una mujer dejan de producir las hormonas estrógeno y progesterona. Los síntomas más comunes suelen ser: dificultad para dormir, cambios de humor y olas de calor .

A continuación, hablaremos de algunos de los alimentos que puede comer para aliviar las olas de calor en este momento de su vida.

Alimentos para aliviar las olas de calor

Sopa o caldo

Son fáciles y rápidos de hacer, además te ayudan a mantenerte hidratado y nutrido. No olvide que puede añadir algas, cebollas, nabos y raíces. La medicina tradicional china recomienda comer alimentos de color oscuro como las frutas rojas.

Plátano

Es aconsejable comer un plátano cada dos o tres días, y mejor si está verde (no muy maduro) que muy maduro.

Esto se debe a que el plátano más verde es más rico en almidón resistente, que es el que no puede ser absorbido por el intestino y es utilizado por las bacterias buenas en el colon para alimentarse. Además, este alimento contiene triptófano que favorece la formación de serotonina.

Tempeh

El Tempeh es un producto alimenticio procedente de la fermentación de la soja que es originario de Indonesia. Se recomienda consumirlo dos veces por semana y cocinarlo hervido, marinado o incluso salteado.

Mira también:   Cómo dormir bien: consejos para dormir mejor

El clásico está hecho de soja, pero el garbanzo es más fácil de digerir. Se recomienda por sus probióticos que enriquecen la microbiota intestinal.

Guisantes

Este alimento como verdura fresca contribuye a mantener la flora intestinal sana y es rico en proteínas que son muy necesarias para la formación de los huesos.

También nos dan coumestrans, que son otro tipo de fitoestrógenos. Se recomienda comer guisantes dos veces por semana como plato principal y una vez como acompañamiento.

Semillas de lino

Estas semillas son ricas en lignanos que ayudan a mantener la actividad estrogénica y esto hace que se alivien la mayoría de los síntomas causados por la mala adaptación a los cambios hormonales. Consuma dos cucharadas al día, se puede moler en el momento y añadir para agitar, ensalada o salsa.

Nueces

La nuez favorece la fabricación de serotonina en el intestino, esto porque contiene triptófano y es también un alimento rico en grasas saludables. No olvide comer unas tres nueces al día, que pueden ir acompañadas de otras semillas oleaginosas.

Regaliz seco

Se consume en infusión , lo mejor es preparar una infusión diaria de regaliz seco con una cucharada de éste y medio litro de agua, también se puede añadir anís para mejorar el sabor.

Esta infusión ayuda a formar serotonina en el intestino. Por otro lado, si usted es una persona con presión arterial baja, puede ayudarle a aumentarla.

Semillas de girasol

Lo más recomendable es consumir una dosis de una o dos cucharadas al día en ensalada, arroz, salsas o cualquier otra receta que desee.

Puedes consumirlas de forma natural, ligeramente tostadas o remojadas para disfrutar mejor de tus grasas y de todos los nutrientes. Estas semillas proporcionan aminoácidos básicos que ayudan a prevenir la pérdida de masa muscular y tejido óseo.

Mira también:   ¿Sabes cómo preparar una mochila de emergencia?

Zanahoria cruda

Este alimento debe consumirse crudo, ya que si se cocina puede perder propiedades beneficiosas para aliviar estos síntomas. Las zanahorias son buenas para el complejo de vitamina A, el complejo de vitamina C y los nutrientes esenciales.

Como has visto en este artículo, hay muchos alimentos que puedes consumir para ayudar a aliviar las olas de calor durante la menopausia.

Si estás en este momento hormonal, no dudes en consumirlos y añadirlos a tu dieta para beneficiarte de sus múltiples beneficios. Coma uno o más de estos alimentos y vea cómo podrá aliviar las olas de calor.

Edad de inicio de la menopausia El inicio de la menopausia es un momento temido por muchas mujeres. También sobre el que orbitan muchos mitos…. Hablemos de ellos a continuación. Leer más «

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